AMRAP in 20 minutes:

• 10 Assault Bike Calories
• 5 Deadlifts
• 10 Assault Bike Calories
• 5 Hang Power Cleans
• 10 Assault Bike Calories
• 5 Front Squats

Barbell: #135 / #95
Score: Total rounds + reps completed

Note: Focus on maintaining a steady pace on the Assault Bike and push through the strength movements with good form.

For Time:

• 10 Dumbbell Deadlifts
• 200 Meter Run
• 8 Dumbbell Hang Power Cleans
• 200 Meter Run
• 6 Dumbbell Front Squats
• 200 Meter Run
• 4 Dumbbell Shoulder to Overhead
• 200 Meter Run
• 2 Dumbbell Thrusters
• 200 Meter Run

Dumbbell Weight: Choose a challenging weight that allows for unbroken sets
Time Cap: 12 Minutes.

Note: Focus on maintaining good form and technique throughout the workout, especially as fatigue sets in.

EMOM for 20 minutes:

• 5 Deadlifts
• 10 Box Jumps
• 15 Double-Unders

Equipment:
- Barbell
- Box
- Rope

Instructions:
Perform the prescribed reps of deadlifts, box jumps, and double-unders at the start of every minute for 20 minutes. Rest for the remainder of the minute before starting the next set. Adjust weights and heights as needed.

AMRAP in 20 minutes:
- 500 Meter Row
- 10 Deadlifts (225/155 lbs)
- 15 Push-ups
- 20 Air Squats

Notes:
- Focus on maintaining a steady pace throughout the workout to maximize both strength and stamina.
- Scale the weight on the deadlifts as needed to maintain proper form.
- Push yourself to complete as many rounds as possible within the time cap.

For Time:

• 10 Box Jumps
• 20 Deadlifts
• 10 Box Jumps
• 15 Shoulder to Overhead
• 10 Box Jumps
• 10 Front Squats

Barbell: #155 / #105
Box Height: 24"/20"
Time Cap: 12 Minutes.

Note: Focus on maintaining good form and technique during the strength portion of the workout. Scale weight and box height as needed to ensure proper movement patterns.

EMOM for 20 minutes:
- Odd minutes: 10 SkiErg Calories
- Even minutes: 5 Deadlifts (#225 / #155)

Instructions:
- Complete 10 SkiErg Calories and 5 Deadlifts within each minute, alternating between the two movements.
- Adjust the weight of the deadlifts as needed to maintain proper form throughout the workout.
- Focus on maintaining a consistent pace and technique for both movements.
- Score is total completed rounds.

For Time:

• 15 Ring Muscle-ups
• 30 Dumbbell Front Squats
• 15 Ring Muscle-ups
• 30 Dumbbell Push Press

Equipment:
- Rings
- Dumbbells

Time Cap: 12 Minutes

Instructions: Perform the ring muscle-ups and dumbbell movements in the prescribed order, aiming to complete the workout as quickly as possible. Scale the ring muscle-ups to ring rows or jumping muscle-ups as needed. Adjust the weight of the dumbbells to maintain intensity throughout the workout. Focus on maintaining good form and technique throughout.

For Time:

• 50 Kettlebell Swings
• 40 Goblet Squats
• 30 Kettlebell Lunges (each leg)
• 20 Kettlebell Push Press
• 10 Turkish Get-ups (each arm)

Kettlebell Weight: 24/16 kg
Time Cap: 20 Minutes

Note: Focus on maintaining proper form throughout the workout, especially during the Turkish Get-ups to prevent injury.

Chipper For Time:

• 50 Wall Balls
• 40 Box Jumps
• 30 Deadlifts
• 20 Toes to Bar
• 10 Handstand Push-ups

Medicine Ball: 20/14 lbs
Deadlifts: 225/155 lbs
Time Cap: 20 Minutes

Note: Scale movements and weights as needed to maintain intensity throughout the workout.

Tabata:

• 8 rounds of 20 seconds of work, 10 seconds of rest for each exercise:
  
  1. Slam Ball Ground to Overhead
  2. Slam Ball Squats
  3. Slam Ball Lunges (alternating legs)
  4. Slam Ball Russian Twists

Equipment:
- Slam Ball
- Choose a challenging weight that allows you to maintain good form throughout the workout.

Instructions:
Perform each exercise for 20 seconds, then rest for 10 seconds before moving on to the next exercise. Complete all 8 rounds for each exercise before moving on to the next. Focus on maintaining good form and pushing yourself during the work intervals.

For Time:

• 50 Wall Balls
• 40 Deadlifts
• 30 Box Jumps
• 20 Pull-ups
• 10 Handstand Push-ups

Equipment:
- Wall Ball
- Barbell
- Box

Notes:
- Choose a challenging weight for the deadlifts that allows for good form.
- Scale the pull-ups and handstand push-ups as needed to maintain intensity.

For Time:

• 50 Kettlebell Swings
• 40 Goblet Squats
• 30 Russian Twists (each side)
• 20 Single-arm Kettlebell Snatches (10 each arm)
• 10 Turkish Get-ups (5 each side)

Kettlebell Weight: Men: 24kg, Women: 16kg
Time Cap: 20 Minutes

Note: Focus on form and technique throughout the workout to prevent injury.

For Time:
- 10 Peg Board Ascents
- 50 Dumbbell Snatches (50/35 lbs)
- 40 Toes-to-Bar
- 30 Box Jumps (24/20")
- 20 Handstand Push-ups
- 10 Deadlifts (225/155 lbs)

Time Cap: 20 Minutes

Note: Make sure to pace yourself on the peg board as it will tax your grip for the rest of the workout.

EMOM for 20 minutes:
- Odd minutes: 5 Back Squats at 80% of 1 rep max
- Even minutes: 5 Box Jumps (30/24 inches)

Equipment:
- Barbell
- Box

Instructions:
Perform 5 back squats every odd minute at 80% of your 1 rep max. On the even minutes, complete 5 box jumps. Rest the remainder of each minute.

EMOM for 20 minutes:

• Odd Minutes: 10 Kettlebell Swings
• Even Minutes: 5 Kettlebell Goblet Squats

Kettlebell Weight: Men 24kg / Women 16kg

Instructions: Perform the designated number of reps of each movement at the start of each minute. Rest for the remainder of the minute before starting the next set. Keep a steady pace throughout the workout and focus on maintaining proper form for both movements.

EMOM for 20 minutes:

• 3 Deadlifts
• 2 Peg Board Ascents

Barbell: #225 / #155
Peg Board height: Standard
Score: Total completed rounds

Instructions: Perform 3 deadlifts at the top of each minute, then complete 2 peg board ascents before the minute is up. Rest the remainder of the minute. Keep a steady pace to tackle both the strength and skill components of this workout.

For Time:

• 50 Double Unders
• 40 Kettlebell Swings (24/16 kg)
• 30 Toes-to-Bar
• 20 Dumbbell Thrusters (50/35 lbs)
• 10 Rope Climbs

Equipment: Rope, Kettlebell, Dumbbells

Time Cap: 20 Minutes

Notes: Make sure to maintain a strong grip throughout the workout, especially during the rope climbs.

Tabata:

• Wall Balls
• Med Ball Cleans
• Med Ball Russian Twists
• Med Ball Sit-ups

Equipment:
- 1 Medicine Ball

Instructions:
Perform each movement for 20 seconds of work followed by 10 seconds of rest for a total of 8 rounds. Rest 1 minute between movements. Keep track of total reps for each movement and total them up at the end of the workout.

Score:
Total reps completed for all movements.

For Time:

• 50 Resistance Band Pull-Aparts
• 40 Resistance Band Thrusters
• 30 Resistance Band Bent Over Rows
• 20 Resistance Band Deadlifts
• 10 Resistance Band Push Press

Equipment: Resistance Band

Instructions: Complete the exercises in order, moving through the reps as quickly as possible. Take short breaks as needed, but aim to push through the chipper without long rest periods. Adjust the band resistance as necessary to maintain good form throughout the workout.

Time Cap: 20 Minutes.

Chipper:

• 50 Ring Muscle-ups
• 100 Ring Dips
• 150 Ring Rows

Instructions:
Complete the workout in order, chipping away at the reps for each movement before moving on to the next. Scale the movements as needed to maintain proper form and intensity throughout the workout. Time cap: 30 minutes.